PHILOSOPHY BEHIND THE TRAININGBased on the legendary
training philosophies originated by Arthur Lydiard in New Zealand in the 1950s
and 1960s (coach of two Olympic gold medalists) and implemented by Kiyoshi Nakamura (coach of Toshiko Seko,
winner of the Boston, Chicago, London, Tokyo and Fukuoka
marathons) in Japan in the
1980s and used today in Kenya (by the Fila Discovery program - whose athletes
have won virtually every major marathon in the world) and
the United States by Weldon and Robert Johnson the LetsRun.com/training
program is a proven winner around the world.

Don't
be scared by the lofty accomplishments of the training philosophy.
If it works for the sport's best, it will also work
for you.

The training program features
progressive mileage buildup over time, and alternates high and low weeks to allow the
athlete a chance to recover. This stress/recovery or stimulation/adaptation
model also takes place within an individual week of training
as harder or long runs are always followed by a day off
or a day or two of easy running. These recovery
days are a very important part of the program.

The program features lots of "easy days" or
recovery days devoted
to relaxed running with the goal of getting time in on one's feet or "mileage under
the belt". We believe easy running should be an integral part of any
successful marathon program.Base
mileage helps one get stronger, fitter and feel more comfortable just simply
running. There is a distinct correlation between mileage and performance.

The LetsRun.com training program emphasizes lots ofhigh-end aerobic running (running at a speed
slower than 10k pace but slightly faster than marathon pace for 20 minutes to 1
hour). High end aerobic running is geared to getting the athlete comfortable at running long
distances at a decent pace, making the actual marathon seem a little easier.

As with all good marathon training programs, the program focuses
on long runs –
alternating most weeks between a moderately
long run and a very long run.One of the key components of the program is three long runs (each
one a little longer than the previous one) with portions
at or faster than race pace.

Most hard runs will be progression type runs where the pace
is gradually increased but where one stays right at the edge of being
uncomfortable - still in a good groove but right at the limit of the "comfort zone".

It is also important to note that the program emphasizes effort based
training or running by feel versus trying to force one to hit a specific
time/distance that is down on a training outline.

WHO'S THE PROGRAM
FOR?The program is not designed for all runners. It is designed for runners
who have a specific time goal in mind for the marathon or
just want to improve their personal best-
everything from five hours to 2:30 (or faster) (if you simply
want to finish a marathon this program is not for you. We
hope to have some general guidelines up soon on the marathon
that should help you run and finish a marathon. Or
click here
for an abbreviated 11 week program for a 5 hour marathoner). Finishing
a marathon is a great accomplishment but running one in
a specific time is an even greater accomplishment, and one
where our coaching expertise will be most beneficial.

Given that the program
is aimed for hitting a specific time in the marathon, it also
assumes that runners have a certain amount of experience
behind them. Look at the following chart to see if
the program is for you:

Have you been running the
following during the last 6 months?

(Please
note: While the program has every time goal between 2:30
and 5:00, we only listed 30 minute increments on the following
chart for simplicity sake. If your goal time is not
listed, you can approximate your requirements by taking
an average between the times immediately above/below your
goal time)

Amount of Running Experience
Required For Program

Time Goal

Average
Weekly Mileage In Not Too Distant Past When
Training Seriously

WHAT
TO EXPECTDuring
the first few weeks of the program, you will gradually
build your mileage up the first couple of weeks before settling
into a series of alternating higher and lower mileage weeks
during peak training before tapering down during the final
few weeks of the marathon.

The minimum amount of training required
differs based
on your time goal. Please see the following chart
so you can understand what to expect:

Time Goal

Average
Weekly Mileage (After initial buildup)(+
or - 10%)

Mileage
of High Week(+ or - 10%)

Longest
Run

# of
Days Running Per Week(After
initial buildup)

Length
of program(minimum amount
of time needed)

5:00

37

40

20

4-6

14 weeks

4:30

42

47

20

5-6

14 weeks

4:00

45

56

20-21

5-6

16 weeks

3:30

50-53

68

21

6

18 weeks

3:00

65

80

22

7

20 weeks

2:30

74(weeks 8-18,
88 mpw)

104

22-24

7

20 weeks

Runners can do a little
more if they have sufficient experience and know
they can handle it.

WEEKLY
COACHING CONTACTThe LetsRun.com Marathon Training Program is
offered via the Internet. Each runner receives a day-by-day
personalized program that is posted on each person's password-protected personal
web page or sent via email. In contrast to many other programs, we
pride ourselves on the amount of personal contact we offer
each runner in the program. The program features
scheduled weekly emails from the coaches
and bi-weekly phone calls. However, we want you to
feel free to contact us more often than that and thus
we give out our cell-phone number so you can contact us
in times of pressing need (For example, if it's pouring
down rain on the day you're supposed to do your long run
and you don't know what to do).